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Homework!

WOD For: Thursday, March 31, 2011

Posted in: WOD

Home Workout Run 1 Mile “Invisible Fran” 21-15-9 Air Squats Push ups Run 1 Mile Record time for Invisible Fran, Post time to Comments UPDATED SCHEDULE FOR THIS WEEK Wednesday – Outdoor AM class/NO PM Class Thursday – Outdoor AM class Friday – Outdoor 12:00pm class Friday Night – Rock Wall Climbing 7-9 at The […]

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The Junkyard

WOD For: Wednesday, March 30, 2011

Posted in: WOD

Skill Work Snatch/OH Squat WOD “The Junkyard” Begin with 30 Wall Balls 20#/14# then 5 Rounds of: 5 Snatch Squats 95#/65# 10 Chest to Bar Pull ups Finish with 30 Burpees This week's schedule: Monday & Tuesday – Follow regular schedule Wednesday – Outdoor AM class rain or shine/NO PM Class Thursday – Outdoor AM […]

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Happy Monday!

WOD For: Tuesday, March 29, 2011

Posted in: WOD

Warm up Tabata 5 Yard Shuffle Strength/Skill HSPU Chipper 30 Calorie Row 45 Abmat Plate Push ups 25#/10# 60 KBS 55#/35# 60 Ring Rows 45 Toes to Bar 30 HSPU

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Rest Day

WOD For: Monday, March 28, 2011

Posted in: WOD

Well said…

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FREE WOD SATURDAY

WOD For: Sunday, March 27, 2011

Posted in: WOD

12:30 Start – Come on in! Warm up Tabata Double Unders WOD 15 Min. AMRAP: 3 Pull ups 6 Clapping Push ups 9 Box Jumps Post total rounds. Who's gonna get to box jumps first…Tim or Rob?

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T.G.I.Front Squats!

WOD For: Saturday, March 26, 2011

Posted in: WOD

Strength/Skill Front Squat 3-3-3 Met-Con 5 rounds for time: 10 SDHP 115#/75# 10 Abmat Sit ups 10 Alternating 1 Arm British KBS 55#/35# 10 Knees to Elbows Compare to 1/21/11 Knees to Elbows…nice arms Lisa!

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Skill Stations

WOD For: Friday, March 25, 2011

Posted in: WOD

Strength Press 9 Sets of 3 Reps @ 75% of MAX, every 2:30 Stations 2 Rounds, with a Partner U go I go, 2 Minutes at each Station Muscle-Ups Slide Board Rope Climb Ring Levers and Skin the Cat Snatch or Hang Snatch Rob workin on his “skin the cat”

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Clean it up!

WOD For: Thursday, March 24, 2011

Posted in: WOD

Strength/Skill Hang Clean 1-1-1-1-1 WOD Hang Power Cleans 155#/105# 10-8-6-4-2 Push Ups 4-8-12-16-20 Ex. 10 HPC, 4 Push Ups, 8 HPC, 8 Push Ups, etc. Compare to 11/11/10

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Benchmark Day

WOD For: Wednesday, March 23, 2011

Posted in: WOD

Fan Favorite Fran is in the house! Bring your A-game…the record board needs updating! Warm up Mobility Work WOD “Fran” 21-15-9 reps of: Thrusters 95#/65# Pull Ups Welcome Back Kim! IMPORTANT REMINDER Ice House will be hosting the Hockey Nationals next week, therefore our facility will be closed from Tuesday 3/29 – Saturday 4/2.  Outdoor […]

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Quick Couplet

WOD For: Tuesday, March 22, 2011

Posted in: WOD

Skill/Strength Snatch Progression WOD 10 Min. AMRAP: 30 Double Unders 15 Power Snatches 75#/55# This AMRAP was the first WOD of this year's CrossFit Games. Check out the video here: [mov]

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A Blast from the Past

Want to take a look for old articles or WODs? Just select the month from the dropdown menu and take a ride on the time machine through the history of Maxability!